Fresh Faced Kid

Welcome to all who stumble upon this. "This" refers to the complete, exacting, and detailed accounts of my trips to the local gym (Anytime Fitness). This blog will attempt to give me a more complete picture of my fitness goals and progress as not all of that can be logged easily in a small workout journal.

For those who will be reading, here's some general information about me. I am 23 years of age, 5' 6" and 134 lb. My weight training goals are to drop my body fat percentage to around 7 or 8 percent while gaining 15 lbs of lean muscle. My current estimated body fat percentage is 12.5%, although I am going to get an accurate reading this evening.

My workout routine has come from the book The Body Sculpting Bible For Men by James Villepigue and Hugo Rivera. This is one of the most complete fitness books I've ever read. It combines common sense eating with excellent workout guides and even tosses in a bit of meditation exercises.

As far as supplements go, I take Cytosport Muscle Milk, GNC Amplified Creatine 189, GNC Amino Acid 1000, and GNC L-Glutamine. I haven't sampled too many protein mixes, but Muscle Milk has been an excellent choice. It mixes very easily and tastes great; plus there's 32 g of protein per serving. I take protein shakes three times a day. The first one for breakfast is mixed with a carton of strawberry yogurt (8 g protein) and chocolate milk (6 g protein); shake two comes as an afternoon snack around 3 and the last comes post-workout at 6ish. Total protein from shakes is about 130 for the day with an additional 90-100 g of protein from meals throughout the day. I've found that switching to a strichter diet has given me much more energy throughout my workouts and the day.

With that said, I will give a brief of what yesterday's workout consisted of. Take note that weights are low and reps are high due to unfamiliarity with many of the exercises (although weights will go up the following week).

Groups are completed as Complex Supersets. In other words, complete set 1 of exercise A, rest 90 seconds, complete set 1 of exercise B, rest 90 seconds, complete set 2 of exercise A, rest 90 seconds, complete set 2 of exercise B.

Warmup: Light stretching followed by 5 minutes of cycling at target heart rate.

DB = Dumbbell
BB = Barbell

DB Squat - 30lb. (60 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Lunge - 20lb. (40 total), Set 1: 15 Rep, Set 2: 15 Rep

DB Ballet Squat - 15lb. (30 total), Set 1: 15 Rep, Set 2: 15 Rep
DB Stiff-Legged Deadlift - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep

Single Standing Calf Raise - No Weight, Set 1: 20 Rep, Set 2: 20 Rep
DB Shoulder Press - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep

DB Standing Calf Raise - 15lb. (30 total), Set 1: 20 Rep, Set 2: 20 Rep
DB Lateral Extensions - 5lb. (10 total), Set 1: 15 Rep, Set 2: 15 Rep

Cooldown: Light stretching, light cycling

Total Duration: 50 minutes

Notes: Finally getting comfortable with ballet squats. The deadlifts have felt especially good, form is coming easily. I need to close up the space on the DB lunges, I'm reaching too far and its putting too much pressure on the quad and knee on the way back up. Lat extensions are still killing me, will stay at the current weight for another week.

Music Listened to: Metallica - Phantom Lord, Rage Against The Machine - Guerilla Radio, System Of A Down - Chop Suey!, Breaking Benjamin - Sooner Or Later, Aesop Rock - Fumes, Wu-tang Clan - Shame On A Nigga, Mos Def - Auditorium, The Cool Kids - Bassment Party